How often have you felt tired or sluggish in the afternoon? Well, the good news is that it’s very common according to a UA researcher who specializes in sleep studies.
As National Nap Day on March 10 approaches, Dr. Adam Knowlden, associate professor of health science, says it’s normal to feel a little tired in the afternoon.
“In terms of the body clock and sleep, the body’s internal clock is synced to body temperature,” said Knowlden. “For a person with a healthy sleep cycle, their body clock/temperature system peaks in the morning, troughs in the afternoon, rises back up in the early evening and then lowers at nighttime.”
If you’re able, Knowlden suggests taking a 15–20-minute nap because of its effectiveness to boost mental alertness and offset both physical and mental fatigue.
“In terms of napping, it’s easier to fall asleep when the body clock creates a natural dip in body temperature, which for most people is the early to late afternoon,” said Knowlden. “For those getting consistent, high-quality sleep, an afternoon power nap of 15-20 minutes beats a cup of coffee for a jolt in alertness anytime.”
While a short nap has its benefits, Knowlden warns that long naps can indicate several issues.
“Afternoon naps which extend much past 30 minutes increase the chances that it will be more difficult to fall asleep at night,” said Knowlden. “In younger adults, excessively napping for long periods of time can be a sign of a sleep deprivation issue such as short sleep or staying up too late. In older adults, frequent long napping could indicate a sleep disorder like narcolepsy or sleep apnea.
“But overall, a 15-20 minute afternoon nap can provide a lot of health benefits.”